Cable Standing Single Arm Chest Press

A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.

Chest Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

Side delts · Triceps

Step by step

Set the cable pulley to chest height and grip the handle with one hand, palm facing down.
Step forward into a split stance with the working side back, then square your shoulders and hips to the front.
Brace your core hard so the cable can't pull your torso into rotation as you start the press.
Press the handle straight forward until your arm is fully extended, keeping your shoulder pulled back.
Pause for a beat at full extension, feeling the chest and triceps under tension before reversing.
Return the handle slowly to your chest under control, then repeat for reps before switching sides.

Log your sets. After a few weeks you will see whether it is moving. Free.